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Add these 3 doctor-recommended exercises to your routine for strong bones

Published on:11 December 2020, 09:00am IST
If you want to keep your bones healthy and strong, you need to incorporate certain exercises to your workout routine.
Shreya Gupta
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These exercises will ensure your bones stay healthy! Image courtesy: Shutterstock
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Exercise is an important component of everyone’s life and there’s nothing that a good workout cannot solve. From reducing stress to boosting your energy levels, it can do it all. Hence, working out regularly is non-negotiable in order to stay healthy.

People exercise for different reasons ranging from building muscle to slashing down the risk of heart disease. Now, there are some people who want to understand what exercises will help them maintain their bone health. We talked to Dr Rakesh Nair, consultant knee replacement surgeon at Zen Multispeciality Hospital, Chembur who has some suggestions for you.

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Dr Nair says, “For stronger bones, you can opt for exercises like brisk walking, strength training, doing heavy gardening like digging, and even carrying heavy groceries.”

Apart from these, here are 3 exercises that can prove to be effective when it comes to keeping your bones strong:

1. Weight-bearing exercises

Weight-bearing exercises make you work against gravity. It can include walking, hiking, jogging, dancing, stair-climbing, or high-impact sports such as tennis.

2. Resistance exercises

Resistance exercises are widely used to build muscle which in turn can also benefit your bones. Moreover, strong muscles will ensure that you’re able to reduce your risk of falls.

resistance training
For stronger and healthier bones, include resistance exercises. GIF courtesy: Giphy
3. Stretching

Stretching is always important to prepare your body for exercise. It can also protect you against falls and ease pain associated with arthritis. So, try and incorporate stretching into your exercise routine.

Dr Nair also suggests that people who have osteoporosis or even fragile bones should exercise on a regular basis to make their bones stronger and healthier. You can also try some low-impact dancing, cycling, and balancing exercises. Ensure that you consult your doctor or trainer before making any changes to your exercise routine.

Also, read: Take charge of your bone health in your 20s to keep them strong for life with 7 expert-approved tips

“You will be able to prevent falls and fractures once you start exercising on a daily basis. But, make sure that you are not going overboard. Doing so can invite unwanted bone injuries,” suggests Dr Nair. He further adds, “Squats or lunges can be termed as bodyweight exercises. Moreover, skipping and jumping can also help you build stronger bones.”

So, ladies, incorporate these exercises to your daily workout routine to ensure you never face bone-related issues!

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Shreya Gupta Shreya Gupta

Finding nirvana in good food, Shreya also loves reading books and is a die-hard Potterhead. Confident and motivated she's fun to be with. Plus food. Always.